3. Control the temperature and darkness of the bedroom
The ideal sleeping environment is cool, quiet and dark. Lower the temperature to about 18-20 °C, turn off bright lights and, if necessary, use blackout curtains or eye masks.
4. Limit caffeine and alcohol consumption
Do not consume coffee, black tea, mate, chocolate or energy drinks after mid-afternoon. Although alcohol can make you drowsy, it interferes with the quality of deep sleep.
5. Practice a quick relaxation technique
Deep breathing exercises, guided meditation, or the “4-7-8” method (inhale 4 seconds, hold 7, exhale 8) help reduce anxiety and prepare the body for sleep. You can also tense and relax your muscles slowly (from head to toe).
What things should you avoid?
Checking your cell phone in bed: activates your mind and generates anxiety.
Eating a heavy or very late dinner: it hinders digestion and can disturb sleep.
Do intense exercise just before bedtime: better to do it at least 3 hours before.
Take long naps in the afternoon: if you need a nap, don’t let it last more than 30 minutes.
Extra Tips
Use soothing scents like lavender on your pillow or diffuser.
Keep the bedroom only for sleeping or resting; Don’t work there.
If you can’t sleep after 20 minutes, get up, do something quiet, and try again.
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